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Neck ShouldersBiceps TricepsForearms
Cycle
 1
Hypertrophy Day 
4
 
-
Neck & ArmsSets Reps TempoPlate Bridge
 
 
4
 
8-12 
 
 3-1-1
 
BB Neck Ups
 
4
 
8-12 
 
 3-1-1
 DB Press
 
 
 
4
 
8-12 
 
 3-1-1
Side
 / 
Rear Laterals
4
 
8-12 
 
 3-1-2 
DB Curl
 
4
 
8-12 
 
 3-1-1
Drag Curl
4
 
8-12 
 
 3-1-1
 Triceps Curls

 
4
 
8-12 
 
 3-1-2 
DB Kickbacks
4
 
8-12 
 
 3-1-2 
BB Wrist Curls
4
 
8-12 
 
 3-1-1
 Wrist Roller 
4
 
8-12 
 
 3-1-1
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